Warm-Up:
Run 400 meters
Air squat
Jog forwards and backwards
Fire hydrant circles (each side)
Side hop
Knee hugs
Back leg swing (each leg)
Wall squats
Leg slide
Strength:
A. Back Squat 4 x 2; @32X1; rest 2:00
B. L-Sit Press 8 x 5-7; begin a set every :60
MetCon:
6 rounds for time:
A. Back Squat 4 x 2; @32X1; rest 2:00
B. L-Sit Press 8 x 5-7; begin a set every :60
MetCon:
6 rounds for time:
100 m run
8 push-ups
10 Box Jumps
12 Sit-ups
Group:
Warm-Up:
3 rounds10 DUs/20 SUs
4 pause front squats (3 sec pause in bottom)
4 muscle cleans
4 strict presses
4 good mornings
Accessory:
3 sets:4 good mornings
Strength:
A. Power Clean Clusters 5 x 1.1.1; :10 between singles; rest 3:00
MetCon:
3 sets:
AMRAP 2:00
A. Power Clean Clusters 5 x 1.1.1; :10 between singles; rest 3:00
MetCon:
3 sets:
AMRAP 2:00
5 Burpees
5 Ground to Overhead
5 Ground to Overhead
rest 2:00
Accessory:
Front Rack Hold x :45-60 @ 1RM; build slightly; rest :90
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